The holidays can be joyful, but they can also be stressful — especially if you’re in recovery. Family gatherings, old traditions, travel, financial pressure, and emotional triggers can make it harder to stay on track. If you’re worried about staying sober through the holidays, you’re not alone. With the right strategies, support, and planning, you can protect your sobriety and still enjoy the season.

Why Staying Sober Through the Holidays Feels Harder

There’s a reason this time of year can feel overwhelming. Many holiday events include alcohol. Family dynamics may stir up old wounds. Travel disrupts routines. Expectations run high. All of this can create pressure that makes cravings or emotional triggers more intense.

Understanding these challenges helps us prepare and respond with confidence.

Tip #1: Know Your Triggers Before the Season Starts

Take a few minutes to think through the situations that make you feel:

• Anxious
• Overwhelmed
• Lonely
• Pressured
• Tempted to drink or use

Common holiday triggers include:

• Seeing certain family members
• Being around alcohol
• Feeling judged or compared
• Feeling isolated
• Parties that run late into the night

Knowing your triggers gives you the power to plan for them.

Tip #2: Set Clear Boundaries to Protect Your Sobriety

Healthy boundaries are one of the strongest tools for staying sober through the holidays.

Examples of helpful boundaries:

• How long you will stay at an event
• Which gatherings you’ll attend (and which you’ll skip)
• Topics you will not discuss
• Conversations you’ll walk away from
• People you need space from

A simple boundary might sound like:

• “I won’t stay past 9 PM.”
• “I’m not talking about my recovery today.”
• “I’ll step outside if I start feeling overwhelmed.”

Boundaries protect your peace.

Tip #3: Have a Sober Plan Before Every Event

A sober plan helps you feel prepared and grounded. Before any holiday gathering, think through:

• What you’ll drink (bring your own if needed)
• How you’ll decline alcohol
• Who you can call if you feel triggered
• When you plan to leave
• What you’ll do if you feel stressed

Examples of “safe drinks” to bring:

• Sparkling water
• Soda
• Non-alcoholic mocktails
• Tea or coffee

Having something in your hand makes it easier to avoid unwanted offers.

Tip #4: Keep a Support System Close

You don’t have to face holiday stress alone. Stay connected to people who support your recovery, such as:

• Your sponsor or recovery mentor
• A trusted sober friend
• Your treatment center
• AA or NA meetings
• Family members who truly understand

A quick call or text can make all the difference when you start feeling overwhelmed.

Tip #5: Use Quick Grounding Techniques for Stressful Moments

Holiday gatherings can become intense fast. Grounding techniques help bring your focus back and reduce anxiety.

Try:

• Stepping outside to breathe
• Taking a short walk
• Deep breathing exercises
• Counting something in the room
• Listening to calming music
• Splashing cold water on your hands

These simple tools can lower stress and help you stay centered.

Tip #6: Create New Traditions That Support Your Recovery

Sobriety often requires creating new ways to experience joy. Instead of focusing on old traditions that involved alcohol, choose activities that support your wellbeing.

Ideas include:

• Morning walks
• Volunteering
• Watching a holiday movie with a friend
• Cooking a meaningful meal
• Game nights without alcohol
• Gratitude lists or journaling

New traditions can bring connection, peace, and a sense of accomplishment.

Tip #7: Give Yourself Permission to Leave Early

If an event becomes too stressful, it’s okay to go home. Staying sober is more important than staying for social reasons. You are allowed to walk away before things escalate.

Driving yourself or having a ride-share app ready can help you leave at any time.

Tip #8: Say “No” When an Event Doesn’t Support Your Recovery

If you know a certain gathering will be too triggering or too draining, you don’t have to attend. Protecting your mental health is not rude — it’s responsible.

You can simply say:

• “I’m not able to make it this year.”
• “I’m prioritizing my health.”

Saying no is an act of strength, not avoidance.

Tip #9: Take Care of Your Body and Mind

Self-care is one of the best tools for staying sober through the holidays. Try to maintain:

• A regular sleep schedule
• Balanced meals
• Movement or exercise
• Hydration
• Quiet time for yourself
• Relaxation routines

When your body feels steady, your mind feels steadier too.

Tip #10: Keep Your “Why” Close

Whether it’s your health, your family, your peace, or your future, hold onto your reason for staying sober. Write it down if you need to. Put it in your phone. Remind yourself whenever you feel tempted.

Your “why” can carry you through the toughest moments of the season.

With a Solid Plan, You CAN Stay Sober through the Holidays!

Staying sober through the holidays can be challenging, but you are stronger than you think. With boundaries, planning, and support, you can protect your recovery and still enjoy meaningful moments this season. Sobriety is a gift you give yourself — and one that continues to grow long after the holidays are over.

Now is the Perfect Time to Get Sober! Contact Us Today for Help.

If you are struggling with addiction and want to start the New Year off sober, please contact us today. Our team would love to help you begin a a journey into a new life of sobriety.